Vertue Method Sampler

UNCORRECTED SAMPLER. NOT FOR QUOTATION OR RESALE.
My journey into fitness began at the age

of 10 when I started training as an elite
gymnast in Sydney. I also practiced ballet
and classical dance. As enjoyable as it was
at first, the constant performance pressure
became draining. After ten years of training
and dancing I quit. The next chapter of my
life involved a stint working in an office
where I was shocked to notice that my body
became stiff, weak and tired after only a few
months. The injuries that I had sustained
presented themselves with a vengeance and
caused frequent bouts of chronic pain. The
silver lining was that I discovered yoga.
I loved that yoga allowed me to move as fluidly as I had done with dance,
with as much strength and focus as I did with gymnastics. I soon realized
that it was more than just a physical practice and that the philosophy
helped me on mental and emotional levels too. In 2008 I traded in my
white shirts and pencil skirts for a pair of yoga pants full time and I have
never looked back.
I became a certified personal trainer and yoga

teacher, completing extensive training in strength
and conditioning with world-renowned coaches,
including Charles Poliquin and Paul Chek. I studied
with internationally acclaimed yoga teachers,
including Sharon Gannon and David Life. Since
then, I have taught in several independent studios
in Sydney and facilitated health retreats around
the world. Over the last five years I have obtained
qualifications in Chinese Massage, Dry Needling
Therapies and various other nutritional based courses
including the Poliquin Biosignature Modulation.
I see my mission in life as broadcasting the message,

as widely as possible, that the key to health is a
commitment to your own self-love and self-worth.
@ShonaVertue • www.shonavertue.com • #VertueMethod

INTRODUCTION
I’m no psychic, but I’m guessing that you have picked up this book in an effort to
become healthier, stronger, fitter, leaner or more toned. Great. You’ve chosen the
right book, or perhaps this book chose you. I often feel that books find their way into
our lives just at the right time, don’t you?
My intention behind writing this book was to start a revolution. I want you to get
healthier, stronger, fitter and more toned but, more importantly, I want to kick-start
a massive revolution in the way that you approach your health and fitness practices
so that you will keep them going forever.
Are you someone who has tried every fitness class out there… once… but nothing
has ever really stuck? Are you someone who gets to the gym and doesn’t know what
to do once you’re there? Or perhaps you could run a 10K but can barely touch your
toes? Are you diligent about making it to your Monday night yoga class but couldn’t
do a full chin up?
If you answered yes to any of the above, then this book is for you.
When it comes to health, many of us can fall into the trap of practising the things
that we’re already pretty good at, while avoiding the things our bodies need. The
Vertue Method combines the philosophies of various training modalities which help
to bring about a sustainable and healthy balance within your body and life.
Getting fit, for most of us, is usually motivated by the aesthetic benefits it can bring.
We all want to feel attractive. However, I believe – actually I know – that the secret to
achieving long-lasting, sustainable visual results is falling in love with all of the other
benefits that fitness and health can bring too. Benefits such as being able to run up
an escalator without gasping for air, doing push ups and pull ups with ease, being
stronger, feeling bad-ass, primal, capable, wild and, above all, FREE. Yes – a good
training and nutritional practice can make you feel that good.
This book is going to remind you of all the reasons to take care of your body, while
getting you stronger, more flexible and more at peace in mind and body. Of course
it will help you to achieve that leaner, fitter, chiselled, toned, sculpted body you have
been wanting, but not at the cost of your health or happiness.
6 The Vertue Method

INTRODUCTION
Body
the
I’m noproMise
psychic, but I’m guessing that you have picked up this book in an effort to
Leaner
•Stronger,(my clients
leaner,
become healthier, have
fitter andlost
stronger, over
more XX in four
energised
fitter, leaner orareweeks
more aof theGreat.
justtoned.
few ofVertue Method.
the words
You’ve that Those
will
chosen the
whobook,
right stick
describe youwith
oruponit have
perhaps seenbook
finishing
this even
the bigger
28-day
chose results).
Vertue
you. Method
I often feel reset plan. However,
that books find their the
waybest
into
and mostjust
our lives important part time,
at the right of all don’t
of it isyou?
how good you will feel!
• increased muscle definition and tone: this is a common benefit of getting leaner,
At
My but
the also
intentionof developing
moment is amuscle.
therewriting
behind this Simply
growing trend,
book getting
was skinny
particularly
to start inalone
cities,will
a revolution. Inot
towards
want help you develop
boot-camps
you to get
Body shape – weights and correct nutrition build shape.
and militant-style
healthier, stronger, HIIT sessions.
fitter and more HIITtoned
stands for
but, ‘high importantly,
more intensity interval
I wanttraining’ and
to kick-start
• Leaner (my clients have lost over XX in four weeks of the Vertue Method. Those
it is a formrevolution
a massive of cardiovascular
in the way training thatapproach
that you uses highly yourdemanding
health andmovements to
fitness practices
who
•get stick (again,
stronger with it have
this isseen
what even bigger
happens results).
when you lift weights and eat to nourish).
so thatyouryou heart
willrate
keepvery
them high,
goingwith minimal rest periods. It can be effective for fat
forever.
burning, but is very taxing on the nervous system. For most of these sessions the
•• increased
increased muscle definition
flexibility (you’ll and
be tone:
able this isfor
to fitness
reach a common
more benefityourof getting leaner,
focus
Are is placed
you someone on who
intensity and
has tried challenge.
every However,
class asthan
out you’lljust
there… once… toes).
discover as you
but go
nothing
but also of developing muscle. Simply getting skinny alone will not help you develop
through
has ever this really book, fatigue
stuck? Are youandsomeone
sweat arewho not gets
necessarily correlational
to the gym and doesn’t to results.
know what
shape – weights and correct nutrition build shape.
MiNd
Calmer
•While
toes? there
Are and
youismuch
nothingcooler
diligent wrong
about(I’m referring
with
making toto your
theit occasional
your temper; meditation
HIIT workout,
Monday night using
yoga can
classthesehelp
but to as
styles
couldn’t
• stronger
reduce the (again, this is what happens when you lift weights and eat to nourish).
your
do main
a full or anxiety
chin only
up? form thatofleads to angry
training can beoutbursts).
more damaging than you think. If the most
active part of your day is getting in and out of a hammock, or taking an afternoon
•• increased flexibility (you’ll be able tomeditation
reach for more thanhas
justbeen
yourshown
toes).
Ifimproved
stroll
youby theconcentration
answered sea,yes
then any(consistent
toyes, potentially
of the above, HIIT every
then practice
thismorning
book is forcould be suitable.toHowever,
you.
forimprove
those of concentration).
us living in bustling cities that move faster than the speed of a British
MiNd
summer,
When it comes addingto yet another
health, manyhighly
of us stressful
can fall form of exercise
into the on top of the
trap of practising an already
things
•• Calmer
Better and much
attitude cooler (I’mtowards
(particularly referring yourto your temper;
eating; no meditation
more yo-yo can help
shame and to
binge
stressful
that we’relife is not pretty
already favourable
goodtoat,developing
while avoiding long-term results,
the things ouror true health.
bodies need. TheIn fact,
reduce
spirals). the anxiety that leads to angry outbursts).
it can hinder
Vertue Method results. Cortisol
combines thein excess has been
philosophies shown
of various to inhibit
training fat loss and
modalities which even
help
cause the storage of fat around the tummy. In the same
to bring about a sustainable and healthy balance within your body and life. way that you can’t out-train a
•• improved
reduced concentration
stress. (consistent meditation practice has been shown to
bad diet, you can’tWe can’t change
out-train the stressful
a stressful lifestyle. things that happen in our lives, and
improve
it’s taken concentration).
me a good 29 years of trying to control things to realise that the only
Thething
We all I
Vertuehave
want Methodcontrol over is how
workouts always
to feel attractive. I choose
However, begin to react
and end
I believe to events. The Vertue
with a meditational
– actually I know – thatfocusMethodon will
the secret to
• Better
help you attitude
to react(particularly
in a way thattowards
will your
make it eating;
easier no
for more
your yo-yo
brain andshame
body and
to binge
cope
the breath and body, to leave you feeling calm but uplifted (which
achieving long-lasting, sustainable visual results is falling in love with all of the other is why the Vertue
spirals).
with stress.
Method
benefits uplifts your soul
that fitness and your
and health canbutt).
bringAndtoo.although
Benefits challenging,
such as beingthe workouts
able to run up
place great emphasis
an escalator on controlled
without gasping for air,and
doing precise
push movement,
ups and pullensuring
ups with thatease,you will
being
reduced
•The Vertue stress.
Method Weiscan’t
a new change
way tothe stressful things thatregime,
happenand in our lives, of
and
achieve
stronger,results
feeling safely and primal,
bad-ass, capable, wild and, above all, FREE. Yes – a good this
effectively. approach your health because
itit’s taken
won’t justme a good 29 years of trying to will
control things tolife.
realise that the only
training and change your
nutritional mind and
practice canbody,
makeit you change
feel thatyour
good. It will strengthen
thing I havetocontrol
your over is how I chooseyou to react to for
events. The Vertue Method will
Whenability
it comesdo tothose
food, things
I knowthat thatmake
many people excited
often life, because
believe that they I believe
have to that
help
health you to
practicesreact in a way that will make it easier for your brain and body to cope
suffer
This bookin order toshould
is going see
to remind enhance
results, butyour
you of alllife,
what the not
if I told take
reasons away
you to
that from
you
take it.ofThe
could
care get
yourVertue
the body
body, Method
you’ve
while
with
has stress.
been created with this as a core principle. This programme will teach you how to
always
gettingwanted withoutmore
you stronger, having to liveand
flexible offmore
steamed fish and
at peace broccoli,
in mind do intense
and body. cardio
Of course
love
on anyour
it will empty
help body,
you your
stomach,
to butt,
achieve take exercise,
a hundred
that leaner,healthy food
and twenty
fitter, and even
different
chiselled, toned,meditation,
supplements
sculpted body soor
that
youyou
drink a are
have
The Vertue
successful Method is a new way to approach your health regime, and because of this
green juiceinthat
been wanting, attaining
but not the
tastes results
likethe
at yourcost you
back desire,
garden?
of your for or
health life.
happiness.
it won’t just change your mind and body, it will change your life. It will strengthen
your ability to do those things that make you excited for life, because I believe that
health practices should enhance your life, not take away from it. The Vertue Method
has been created with this as a core principle. The
This programme will teach you how to
16
6 The Vertue
Vertue Method
Method 19
love your body, your butt, exercise, healthy food and even meditation, so that you are
successful in attaining the results you desire, for life.
INTRODUCTION
LIFT
I’m noLiFt?
Why psychic, but I’m guessing that you have picked up this book in an effort
thiNK to y, Get LeaN
heaV
become healthier,
Introducing weightsstronger, fitter, leaner
into my fitness regimeorchanged
more toned. Great. You’ve chosen
A little the for the women
side note
right
my book,my
shape, oryoga
perhaps this book
practice, chosecomposition,
my body you. I often feel
my that bookshere:
find their waypeeves
nothing into me off
our lives just
confidence at my
and the headspace
right time, –don’t you?
I guess it changed my life. more than exercise methods that
encourage women to lift no heavier
My intention
While behind
there are writing
certainly thisof
plenty book was to start
incredible bodiesa revolution.
out I want
thanyou to get
1.5kg. Not only is it completely
healthier,
there that stronger,
train withoutfitterweights,
and more toned but,
including more and
gymnasts importantly, I impractical
want to kick-start
– most things that
a massive
dancers revolution
who usually onlyin the wayusing
train that their
you approach yourIhealth and women
body weight, fitness practices
need to lift on a daily basis
so that that
believe you will keep
lifting them going
weights forever.
is a really efficient way to get weigh more than 1.5kg – but it’s also
both the body and the body confidence you want. anti-feminist and kind of demeaning!
Are you someone who has tried every fitness class out there… once… Putbut
downnothing
the pink 1lb (500g)
Ihas
wantever
youreally stuck?
to fall in LOVE Arewith
you training
someoneand who gets to the gym and doesn’t
the dumbbellknow
andwhat
get ready to reap
to do once you’re
empowerment there?
it can Or perhaps
liberate from withinyou could
you. run a 10K but can barely touch your
the benefits of picking up a 10kg,
toes? Are you diligent
Strengthening your body about
gives making it toBee
you that your Monday
Gees’ night yoga class
Stayin’ but couldn’t
cast-iron kettle bell. No, you will
do a full
Alive kindchin up? in your step (if you’re too young for
of spring not become bulky, you will become
a Bee Gees reference, think Beyoncé-level swag). Being femininely bad-ass.
If you answered
strong physicallyyes
is a to any of thebooster
confidence above, then this book
like nothing is for you.
else.
When itbefore
Firstly, comesI bust
to health, manyI of
this myth, us canwant
actually fall into thethat
to say trap of practising the things
Ithat we’re already
do understand pretty
what you good
mean at, while
when youavoiding the things
say ‘bulky’. A our bodies need. The
Vertue
lot Method
of women combines
don’t like thethe philosophies
look of various
of mountainous training modalities which help
trapezius
to bring sitting
muscles about aatop
sustainable and healthy
their shoulders. balancetowithin
In addition this, your body and life.
lots of women don’t want big quadzilla thighs or hulking
Getting
pecs, fit, forthey
because most of as
feel us,though
is usually motivated
those sorts ofbymuscles
the aesthetic benefits it can bring.
Weassociated
are all want to with
feel attractive. However,
a more masculine I believe
physique – actually I know – that the secret to
and,
achieving long-lasting,
ultimately, ‘bulkiness’. sustainable visual results is falling in love with all of the other
an escalator
However, without
I want gasping
to assert for that
to you air, doing
you canpush upsthe
grow and pull ups with ease, being
stronger,
‘right’ typefeeling bad-ass,
of muscle primal,your
to develop capable, wild
‘right’ and,
kind of above
shape.all, FREE. Yes – a good
training
In and nutritional
the Vertue practice
Method I focus can make you
on activating yourfeel that good.
glutes
(rather than relying on the quads), working your triceps
This book
(rather is going
than to remind
your pecs) you of all the
and maintaining reasonsand
flexibility to take care of your body, while
getting you
awareness ofstronger,
posture tomore flexible
ensure that and
you more
developat peace
a shape in mind and body. Of course
it willresembles
that help you to achieverather
a dancer that leaner, fitter, chiselled,
than a power toned, sculpted body you have
lifter (though
been are
there wanting,
somebutverynot at the cost
athletic, of your
lean and sexyhealth or happiness.
power-lifting
women out there who don’t look bulky!).
6
22 The Vertue
The Vertue Method
Method
One of
One of the
the main
main goals
goals that
that II have
have with
with this
this book
book isis to
to debunk
debunk thethe misconceptions
misconceptions
there are around growing muscle, and ghost-bust the hell out
there are around growing muscle, and ghost-bust the hell out of the fear of the fear women
women
have around
have around lifting
lifting heavier
heavier things.
things. Bottom
Bottom line:
line: growing
growing muscle
muscle isis good.
good. Let’s
Let’s just
just be
be
clever about
clever about the
the ones
ones we
we choose
choose to to grow.
grow. Form
Form isis key.
key.
SHONA, ideally
SHONA, ideally we’d
we’d hava
hava teensy
teensy bit
bit more
more text
text here
here to
to fill
fill this
this space
space -- aa pull-out
pull-out
quote doesn’t work - it creates too many lines on
quote doesn’t work - it creates too many lines on the page. the page.
Lift
Lift 23
23
INTRODUCTION
do a full chin up?
6 The Vertue Method

34 The Vertue Method
INTRODUCTION
do a full chin up?
LENGTHEN
6 The Vertue Method
INTRODUCTION
heaLthy aNd
I’m no psychic, uNheaLthy
but I’m guessing that posture
you have picked up this book in an effort to
hyperkyphosis
The
our upper spine
lives just has right
at the a natural
time, C-shaped
don’t you? curve, but over
time the curves within the spine can become exaggerated.
While hyperkyphosis
My intention behind can be caused
writing by awas
this book deformity
to start athat
revolution. I want you to get
occurs in the
healthier, womb, fitter
stronger, it canand
alsomore
cometoned
from but,
constant
more importantly, I want to kick-start
unconscious movement
a massive revolution patterns
in the in response
way that to lifestyle
you approach your health and fitness practices
habits.
so thatDoes thiskeep
you will posture
them remind
goingyou of how you scroll
forever.
through Instagram?
hyperlordosis
Lumbar hyperlordosis
to do once is actually
you’re there? quiteyou
Or perhaps common. It isaa10K but can barely touch your
could run
position
toes? Are you diligent about making it to your Mondayofnight yoga class but couldn’t
where the natural curve of the lumbar region
the
do aback
full is slightly
chin up? or dramatically accentuated. Often this
posture is also associated with ‘flaring ribs’. A flaring rib
cage
If youcan cause major
answered yes tomiddle
any ofback pain asthen
the above, well as shoulder,
this book is for you.
neck and headache tension. I also like to call this posture
the ‘high-heel,
When it comesnight-out,
to health,shake-what-yo-Mumma-gave-
many of us can fall into the trap of practising the things
you’
thatposture – it can
we’re already very often
pretty good at,be while
deemed sexy, but
avoiding the my
things our bodies need. The
goodness have I seen
Vertue Method it cause
combines theaphilosophies
lot of pain (inofmy body training
various and modalities which help
the bodies of my clients). There are a number of causes,
including tight hip flexors, weak lower abs, weak glutes and
sometimes
Getting fit,just
for poor
mostpostural awareness.
of us, is usually motivated by the aesthetic benefits it can bring.
42
6 The
The Vertue
Vertue Method
Method
Balanced
Balanced
Perfectposture
Perfect postureisisalmost
almostindefinable,
indefinable,because
becausewe weallallhave
have
verydifferently
very differentlybuilt
builtbodies.
bodies.However,
However,there thereare
area afew
few
cuesthat
cues thatcan canhelp
helpyou
youtotofind
finda ahealthier
healthierstature:
stature:
Firstlyit’s
Firstly it’simperative
imperativethatthatthere
thereisisa anatural
naturalcurvature
curvature
ofofthe
thespine
spineasaswell
wellasascorrect
correctribribcage
cagealignment.
alignment.Too Too
muchextension
much extension(Diagram
(Diagram2)2)isisjust
justasasbad
badtootoomuch
much
flexion(Diagram
flexion (Diagram1)1)asasititinhibits
inhibitsthe
thediaphragm’s
diaphragm’sability
ability
totocontract
contractand andrelax,
relax,ultimately
ultimatelyaffecting
affectingyour
yourbreathing
breathing
patterns.This
patterns. Thiscan
canthen
thenresult
resultininneck
neckandandupper
upperchest
chest
breathing,which
breathing, whichcan
canplace
placeincreased
increasedstress
stressononthe
the
nervoussystem.
nervous system.
Standwith
Stand withthe
theback
backofofyour
yourhead
headagainst
againstthethecorner
cornerofof
a awall.
wall.I say
I saythe
thecorner
cornerhere
heresosothat
thatififyou
youare
areblessed
blessed
witha abooty,
with booty,you
youcan canstill
stillallow
allowyour
yourtailbone
tailbonetototouch
touch
thewall.
the wall.You
Youwill
willdodothis
thisbybyenabling
enablingthe thewall
walltotoslide
slideinin
betweenyour
between yourbutt
buttcheeks
cheeks– –look,
look,it’s
it’snot
notthe
themost
mostelegant
elegant
descriptionbut
description butI assure
I assureyouyouititwill
willbe
behelpful
helpfulfor
forthose
thoseofof
youwith
you withbooty.
booty.
Placeyour
Place yourfeet
feethip
hipdistance
distanceapart.
apart.Your
Yourtailbone
tailboneand
andmid
mid
thoracicspine
thoracic spine(the
(thespine
spineininbetween
betweenthetheshoulder
shoulderblades)
blades)
shouldbe
should beagainst
againstthethewall.
wall.
Thereshould
There shouldbebeless
lessthan
than5cm
5cmbetween
betweenyour
yourneck
neckand
and
lowerback
lower backagainst
againstthethewall.
wall.AAlarger
largergap
gapcould
couldindicate
indicate
poorpostural
poor posturalhabits
habitsororstructure.
structure.
ToTocorrect
correctit,it,try
trytaking
takinga adeep
deepexhalation,
exhalation,allowing
allowingthe
the
ribcage
rib cagetotopull
pullinward
inwardasasyou
youkeep
keepthe
thechin
chintucked
tuckedinin
andhead
and headagainst
againstthe thewall.
wall.AtAtthe
thesame
sametime,
time,think
thinkabout
about
aimingtotoget
aiming getyouryourimaginary
imaginary‘belt
‘beltbuckle’
buckle’towards
towardsyour
your
breastbone.
breast bone.
Lengthen
Lengthen 43
43
INTRODUCTION
do a full chin up?
6 The Vertue Method

INTRODUCTION
do a full chin up?
NOURISH
6 The Vertue Method
NOURISH
INTRODUCTION
Why
I’m Nourish?
no psychic, but I’m guessing that you have picked up this book in an effort to
become healthier,ourselves
To really nourish stronger,I fitter,
believe we need
leaner to feed
or more bothGreat.
toned. our bodies
You’veand our minds.
chosen the
The Nourish
right book, orpillar is divided
perhaps into chose
this book two categories: dietary
you. I often nourishment
feel that books find(for the
their way into
body)
our and
lives mental
just at thenourishment (via meditation,
right time, don’t you? for the mind). And in fact, when you
meditate you support your body and when you eat well you support your mind, so the
twointention
My things are deeply
behind and intrinsically
writing linked.
this book was to start a revolution. I want you to get
aBefore
massive I tell you howintothe
revolution nourish yourself,
way that as alwaysyour
you approach I want to break
health down the
and fitness why and
practices
a little
so that of
youthe
willscience. I think
keep them thatforever.
going education creates the best motivation; when we
understand the reason for doing something we are just way more likely to do it. For
me, you
Are staying motivated
someone to lift,
who has lengthen,
tried meditate
every fitness classand
outeat well is
there… because
once… but Inothing
know how
andever
has why really
it benefits me.
stuck? Are you someone who gets to the gym and doesn’t know what
Thea word
do up? is itself derived from the Latin verb nutrire – to nurture.
nourish
full chin
The truth is, I could write you the most perfect diet in the history of diets, and if
you couldn’t
When it comes follow it, wellmany
to health, – it wouldn’t
of us canbefallsointo
perfect would
the trap it? Likewise,
of practising thedemanding
things
that we’re
that you dedicate an hourgood
already pretty a dayat,
towhile
sitting cross-legged
avoiding on the
the things ourfloor forneed.
bodies meditation
The
practice,
Vertue when you
Method find it the
combines uncomfortable
philosophiestoofsit for even
various one minute
training in a chair,
modalities whichisn’t
help
going to help you unlock the joy-enhancing powers of meditation
to bring about a sustainable and healthy balance within your body and life. – it will just make
you dislike meditation and probably make you dislike me too.
What
We all Iwant
will provide for you within
to feel attractive. this pillar
However, is what
I believe I believeIto
– actually be the
know most
– that theimportant
secret to
achieving long-lasting, sustainable visual results is falling in love with all of theisother
aspects of feeling truly wholesome, not just skinny or lean. The word nourish itself
derived from
benefits the Latin
that fitness andverb can –bring
nutrire
health to nurture. So let’ssuch
too. Benefits learn
asto nurture
being ableour bodies
to run up
into
an health and
escalator into an
without improved
gasping lifedoing
for air, experience.
push ups and pull ups with ease, being
650 The Vertue

The Vertue Method
Method
COMMON
COMMONPROTEIN
PROTEINSOURCES
SOURCES
Food
Food proteiN
proteiN hoW
hoWMuCh
MuCh Notes
Notes
(100g
(100gcooked
cooked–– iN
iN shouLd
shouLdyou
you
asasper
permethod
method GraMs
GraMs eat
eatto
toGet
Getthe
the
indicated
indicated––ororraw
raw reCoMMeNded
reCoMMeNded
where
wherespecified)
specified) 20G
20Gper
perMeaL?
MeaL?
Kidney
KidneyBeans
Beans 9g
9g 200g
200gororroughly
roughly Very
Verylean
leansource
sourceofofvegan
veganprotein
proteinwith
withonly
only
(boiled)
(boiled) 1½1½cups
cups 0.9g
0.9gfat
fatper
per100g.
100g.1 1cup
cupcan
canmeet
meet20%
20%ofof
your
yourRDI
RDIofofmagnesium.
magnesium.
Soybeans
Soybeansandand 12.4g
12.4g 175g
175goror1 1cup
cup Although
Althoughsoya
soyahas
hasits
itsopponents,
opponents,ititisishigh
highinin
Edamame
Edamame protein
proteinand
andparticularly
particularlyininleucine
leucine(an
(animpor-
impor-
(boiled)
(boiled) tant
tant amino acid for vegans). This servinggives
amino acid for vegans). This serving gives
you
you4.9g
4.9gleucine,
leucine,which
whichisispretty
prettyawesome
awesome
for
foraavegan
vegansource
sourceofofprotein.
protein.
Lentils
Lentils 9g
9g 200g
200goror1 1cup
cup Another
Anothervery verylean
leansource
sourceofofprotein
proteinfor
for
(boiled)
(boiled) vegans,
vegans,which
whichisisgreat
greatfor
fornot
notover-shooting
over-shooting
fat
fatintake.
intake.Lentils
Lentilsare
areaagreat
greatsource
sourceofoffibre,
fibre,
which
whichwe weknow
knowkeeps
keepsususregular
regular(yes
(yesplease).
please).
AAhigh
highfibre
fibreintake
intakehas
hasalso
alsobeen
beenlinked
linkedtoto
reduced
reducedheart
heartdisease.
disease.
Tofu
Tofu 17g
17g 125g
125g Tofu
Tofuisisquite
quiteaacontroversial
controversialtopic topicbecause
because
(fried)
(fried) soybeans
soybeans are very often labelled ascausing
are very often labelled as causing
cancer
cancerandandkilling
killingunicorns.
unicorns.Unfortunately
Unfortunately
81%
81%ofofsoybean
soybeancropscropsareareGMOs
GMOs(genetical-
(genetical-
lylymodified
modifiedorganisms),
organisms),although
althoughalmost
almostallall
ofofthat
that goes to feeding livestock. Thereare
goes to feeding livestock. There are
plenty
plentyofofsoy-based
soy-basedproducts
productslike liketofu
tofuand
and
tempeh
tempehthat thatare
areclearly
clearlylabelled
labellednon-GMO.
non-GMO.
Men,
Men,ififyou’re
you’reworried
worriedaboutaboutfeminising
feminising
effects
effectsofofsoy,
soy,it’s
it’sjust
justnot
nottrue.
true.
Chickpeas
Chickpeas 9g
9g 200g
200gororroughly
roughly The
Thefibre
fibreand
andprotein
proteincontent
contentofofchickpeas
chickpeas
(boiled)
(boiled) 1½1½cups
cups makes
makesthem
themextremely
extremelysatisfying.
satisfying.1 1cup
cupofof
chickpeas
chickpeas also contains around 26% ofyour
also contains around 26% of your
RDI
RDIofofiron).
iron).
Black
BlackBeans
Beans 8g
8g 200g
200gororjust
just Fibrous
Fibrousandanddelicious,
delicious,these
thesebeans
beansare
areaavery
very
(boiled)
(boiled) over 1 cup
over 1 cup lean source of protein. I also find them less
lean source of protein. I also find them less
irritating
irritatingon
onthe
thegut
gutthan
thanlentils
lentilsand
andchickpeas.
chickpeas.
Nourish
Nourish 59
59
the body, the next logical step is to look at how much of each macronutrient we
need to consume. Unfortunately, you would be hard pressed to find a more debated
topic, because balancing macronutrients really differs with each body and is goal-
dependent, so it’s difficult to suggest what will exactly work for you.
INTRODUCTION
A very active young athlete will require more carbohydrates then an office worker
I’m no
who psychic,
spends 80%but I’m guessing
of their day in athat you
chair, have picked
training upthan
no more this book
twiceinper
anweek.
effort to
become healthier,
Genetics stronger,
can also play a part:fitter,
someleaner
peopleorjust
more
feeltoned. Great. You’ve
and function better chosen the
with a higher
right book, or perhaps this book chose you. I often feel that books find their
carbohydrate diet, while others can’t get enough of that buttery, fatty goodness and way into
ourfeel
can livessluggish
just at the right
after time, don’t you?
carbohydrates.
My intention
This behindtowriting
is why listening thisbody
your own bookiswas
keyto– start
how doa revolution. I want
you feel after theyou to get
various
healthier, stronger,
macronutrients? fitter and more toned but, more importantly, I want to kick-start
so that
The one you
thingwill keep
that them
most going
agree on forever.
is the need to maintain protein levels – because
remember, we can store carbohydrates and fats, but our body has no way to store
Are youorsomeone
protein who it
amino acids; has tried every
requires fitnesssupply.
a constant class out there… once… but nothing
to do once you’re
High-protein diets there? Or perhaps
have been shown toyou could
help run a muscle
maintain 10K butmass
can barely
duringtouch your
calorie
toes? Are
deficit you
diets. If diligent aboutto
you’re trying making it tofat,
lose body yourit’s
Monday night
important toyoga classyour
maintain but couldn’t
protein
do a full chin up?
levels so that you preserve the muscle you already have and just lose the fat.
If my
In youexperience,
answered yes to any
most of the
people above,
don’t then thisprotein,
eat enough book isnor
for do
you.
they consume
enough greens. So my method is based around helping you hit both protein and
When it comes
vegetable to health,first.
requirements many of us can fall into the trap of practising the things
Vertue
So, Method
how much
Unfortunately, combines
protein
there do the philosophies
youdefinitive
is no need? answer.of various
You really training modalities
have to follow which
a little of help
to bring
The
what about there
Unfortunately,
Reference a sustainable
is no
Nutrient
the research and
Intake
recommends ashealthy
definitive
(RNI),
well asbalance
answer.
set by You within
really
the British
a little of what your
have tobody
Nutrition
your own and
follow a life.
littletells
Foundation,
intuition ofstates
what
you. the formula
that adults
The research
need to recommends
consume
that I use for0.75g as Vertue
the well as aMethod
protein littlekilogram
per ofiswhat your
of
generally bodyown intuition
onweight
the each
higher tells
day.of
side
Getting
you. The fit,
formulafor most
that of
I us,
use is
for usually
the motivated
Vertue Method by the
is aesthetic
generally
protein intake recommendations, for a few reasons. The first is because most people on benefits
the higher it can
sidebring.
of
We
protein all struggle
IHowever,
know want
intake
theretorecommendations,
feel attractive.
areget
to also studiesso
enough However,
toIfor
suggest
want I believe
a few
to reasons.
that – actually
1.3–1.6g
accommodate forI is
The protein
first know per–kilogram
because
a little thatmost
human the secret
peopleto
of
error.
achieving
IOvereating
knowweight
body long-lasting,
struggle to get
is required
protein sustainable
enough
to stimulate
(provided it’s visual
so Iwithin
want toresults
maximal
your is falling
accommodate
protein
calorific in
forlove
synthesis,
demands) with
a little
as allaslead
human
well
will not ofconclusive
the
toother
error.
fat
benefits
Overeating
studies
gain that
to suggest
as easily fitness
protein and health
(provided
that protein
as overeating it’scan bring
within too.
your
intake overand
carbohydrates Benefits
calorific
1.8gfats. such
demands) as being
will able
not
per kilogram of body weight ceases leadto run
to up
fat
anyield
gain
to escalator
as easily without
as
any further gasping
overeating
protein for air, doingand
carbohydrates
synthesis. push ups and pull ups with ease, being
fats.
stronger, you’ll
Secondly, feeling bebad-ass, primal, capable, training
doing resistance-based wild and,four above timesall, aFREE.
week,Yes as – a good
well as
Unfortunately,
training and there
nutritionalis no definitive answer. You really have to follow a little of
Secondly,
HIIT cardio you’ll
twice week.practice
bea doing can make
resistance-based
The guidelines you
that arefeel
training thattimes
four
suggested good.byathe week, as well
British as
Nutrition
whatcardio
HIIT the researcharecommends as well asthata little of what your own intuition tells
Foundation twice week.that
clearly state The their
guidelines
recommendationsareNourish
suggested
are notbybased the British Nutrition
on training 75
you.
ThisThe
book
Foundation formula
isAclearly
going that
to I use
remind
state thatfortheir
theofVertue
you all theMethod
reasons
recommendations istogenerally
take
are care on oftheonhigher
your body,side of
while
individuals. slightly higher protein intake can support fatnotlossbased
and training
encourage muscle
protein
individuals. intake
getting youAstronger, recommendations,
slightly more
higher flexible for a few
andandmorereasons.
at peace The first
in mind is because
and most
body.into people
Of account
course
development (remember, forprotein
sculpting intake can support
toning, fat
not bulking).loss and encourage
It takes muscle
Idevelopment
know
it will struggle
help you to get
to achieveenoughthat so I want
leaner, to accommodate
fitter, chiselled,notatoned, for a little human error.
the fact that (remember,
you’ll be veryfor sculpting
active, and
will be toning,
undertaking regularsculpted
bulking). body
into you
It takestraining
weight have
account
Overeating
been
the factwanting,
that protein
but
you’ll (provided
not
be at
very the it’s within
cost
active, of
will your
your
be calorific
health
undertaking or demands)
happiness.
a regular will nottraining
weight lead to fat
practice and are eating to develop strength.
gain as easily
practice and are as overeating carbohydrates
eating to develop strength. and fats.
Secondly, you’ll be doing resistance-based training four times a week, as well as

HIIT
6 cardio twice a week. The guidelines that
76 Theare
The suggested
Vertue
Vertue Method
Method by the British Nutrition
Foundation clearly state that their recommendations are not based on training
individuals. A slightly higher protein intake can support fat loss and encourage muscle
I know struggle to get enough so I want to accommodate for a little human error.
Overeating protein (provided it’s within your calorific demands) will not lead to fat
gain as easily as overeating carbohydrates and fats.
COMMON PROTEIN SOURCES

Secondly, you’ll be doing resistance-based training four times a week, as well as
Again,
HIIT I havetwice
cardio decideda week.to keep all the sexythat
The guidelines mathematical Vertueous
are suggested by the British NutritionheaLth haCK:
Again, Food
I have
formulas at the
Foundation decided
back
clearly proteiN
to keep
of this
state thatbook.all the hoW
sexy MuCh
mathematical
theirIfrecommendations Notes
you want to get are not basedHitting Vertueous
on training protein heaLth
targets can haCK:
be
(100g cooked – iN shouLd you
formulas
specifically
individuals. at
as per method the
geeky back of
about
A slightly higher this
the
GraMs book. If
macronutrientyou
protein intakeeat towant to get
requirements
canGet Hitting
tricky. I protein
keep
thefat loss and encourage muscle
support targets
ziplock can
bags ofbe my
indicated
specifically – or
geeky
for your body,(remember,
development raw about
you can check the macronutrient
for those
sculpting reCoMMeNded
out and
at the requirements tricky.
back not bulking). It takes
toning, favourite I keep ziplock bags
protein powder in my
into account of my
where specified) 20G per MeaL?
for your
(seefact
the body,
pagethat 000). you can
Instead
you’ll check
be very those
of having
active, you out
will be at
weigh the back
your food,
undertaking favourite
handbag
a regular weight training so that ifpowder
protein I’m everinlow my on
(see pageand
I’m Kidney
simply
practice 000).
are Instead
going
Beans to ask that
eating toof9ghaving
you use
develop youthisweigh
formula
strength.
200g your
or food,
for
roughly Very leanhandbag
protein, so
of that
sourcerather veganthanif protein
I’m everwith
reaching low ona
for
only
I’m simply
consuming going
(boiled) to ask that
your dietary you use this formula
protein: 1½ cupsfor 0.9g fatprotein,
per 100g.
sugary rather
nut cupthan
1bar, I can reaching
justmeet
make20% for
of a
a quick
consuming your dietary protein:
Again, I have decided to keep all the sexy mathematical your RDI sugary nut
of magnesium.
Vertueous
shake bar,
with some I just
heaLth make
coconut haCK: a quick
water.
formulas
What about
76 at carbs
the back of this book. If you want
and fats? Theto get Method
Vertue
shake
Hitting with
It certainly some
protein
looks coconut
targets
dodgycan water.
be
carrying
What Soybeans
Again, I have
about and
decided
carbs and 12.4gall the sexy
to the
fats? keep 175g or 1 cup
mathematical Although It soya has its
Vertueous
certainly opponents,
looks heaLth
dodgy ithaCK:
is high in
carrying
specifically geeky about macronutrient
The British Dietetic Association suggests that we requirements tricky. I keep ziplock
around a bag of white powder bags of mybut
formulasEdamame at the back of this book. If you want to get protein Hitting
and particularly
protein in leucine
targets can (an
be impor-
The
for
should British
your Dietetic
body,
consume you Association
can
around check
50% those
of suggests
our out
daily that
atcalories we from
the back around
favourite
it’s worth a bag of
protein
the white
strange powder powder
in my
looks. It but
(boiled)
specifically geeky about of thehaving
macronutrient requirements tant amino acidI for
tricky. keep vegans).
ziplock This
bags serving
of gives
should
(see page consume
000). around
Instead 50% of our youdaily calories
weigh our from
ofyour food, it’s worth
handbag the
so strange
that hit looks. Itmyon
carbohydrates and no more than one third calories you 4.9g always
leucine,helps me
which isif I’m
topretty ever low
myawesome
protein
for simply
your body, you
carbohydrates to can check those out at the back favourite protein topowder my in my
from fat. goingand
I’m no
askmore
that than
you useone third
this of our
formula calories for a vegan
for always
protein,
targets. helps
source ofme
rather than
protein. hit
reaching protein
for a
(see page 000). Instead
from fat. your dietary protein:
consuming of having you weigh your food, handbag so that if I’m
targets.nut bar, I just make a quick
sugary ever low on
I’m simply going to ask that 9gyou use this200g formula 1for protein, rather
somethan of reaching for a
To helpLentils
facilitate some extra fat loss I will haveoryou cup Anothershake
very lean
with source protein
coconut for
water.
consuming
To
What help (boiled) your dietary
facilitate
about carbs some
and fats? protein:
extra fat loss Iweights
will haveworkout
you vegans,Itsugary
which isnut
certainly bar,
great
looks I just
for notmake
dodgy a quick
over-shooting
carrying
consume your carbohydrates around
consume fat intake. Lentils
shake with are a
some great source
coconut of fibre,
water.
The whenyour
daysBritish musclecarbohydrates
Dietetic Association
glycogen around
suggests
requires weightsthat workout
we
replenishment. around a bag of white powder but
What about carbs around
and fats?50%requires which we know
It certainly keeps us
looks regular
dodgy (yes
carryingplease).
days when
should consumemuscle glycogen of our daily replenishment.
calories from it’s worth the strange looks. It
A high fibre intake has also been linked to
The British Dietetic
carbohydrates and no Association
more than suggests
one third that we calories
of our aroundhelps a bagme of white
to hit powder but
The Vertue Method food plan contains mostly wholefood reducedalways heart disease. my protein
should
The
from consume
Vertue
fat. Method aroundfood50% planofcontains
our daily calories
mostly from
wholefood it’s worth the strange looks. It
targets.
and minimally processed sources of carbohydrates and
carbohydrates
and and no more 17gthan one third of our calories always helps me to hit mybecause
protein
fats,minimally
to Tofu
optimise processed
nutrientsources
density of
of carbohydrates
the foods. 125g and Tofu is quite a controversial topic
from
fats,
To helpfat.
to(fried)
optimise nutrient
facilitate some extra density
fat lossof the
I willfoods.
have you targets.
soybeans are very often labelled as causing
cancer and killing unicorns. Unfortunately
consume
All you have your tocarbohydrates
do is ensure you’re around weights
getting workout
enough protein
To help
All
days youwhen facilitate
have some
tododothis
muscle extrayou’re
is ensure
glycogen fat loss
requires Ireplenishment.
will have
getting you protein 81% of soybean crops are GMOs (genetical-
enough
daily. You will by making sure you add enough ly modified organisms), although almost all
consume
daily. You yourdo carbohydrates aroundyou weights workout
protein towill
the salads,this by making
bowls and sure
green dinners. add enough
The shakes of that goes to feeding livestock. There are
days
protein
The when muscle
to the glycogen
salads, bowls requires
and green replenishment.
dinners. The shakes plenty of soy-based products like tofu and
and Vertue
breakfasts Method food
all contain plan
20–25g contains mostly– wholefood
of protein so you
and
and breakfasts
minimally
will fill in the gaps all contain
processed
by adding 20–25g
sources
your of ofcarbohydrates
protein serving
palm-sized – so you and
of tempeh that are clearly labelled non-GMO.
The
will
fats, Vertue
fill in the
to optimiseMethod
gaps by food
adding plan
nutrient density contains
your mostly
palm-sized
of the foods. wholefood
serving of Men, if you’re worried about feminising
protein to the Vertueous Veggie Box, Booty Bowls and
and minimally
protein to the processed
Vertueous sources
Veggie of carbohydrates
Box, Bowls and effects of soy, it’s just not true.
Lean Green dinners. (NOTE: if you areBooty
using plant-based,and
fats,
Lean
All youto optimise
Green
have dinners. nutrient
tosources, (NOTE:
do is ensure density
if you
you’re of the foods.
are using
getting plant-based,
enough protein
vegan protein you will be adding two palm-sized
Chickpeas 9g 200g or roughly The fibre and protein content of chickpeas
vegan
daily.
servings protein
You will
to do
make sources,
this byyou
up for will be
making
protein sure adding
you add
requirements.) twoenough
palm-sized
(boiled) 1½ cups makes them extremely satisfying. 1 cup of
All you have
servings
protein totothe tosalads,
make doup is for
ensure you’re
protein
bowls and getting
requirements.)
green enough
dinners. The protein
shakes chickpeas also contains around 26% of your
daily.breakfasts
and You will do allthis by making
contain 20–25g sure of you add –enough
protein so you RDI of iron).
protein to the salads, bowls and green
will fill in the gaps by adding your palm-sized serving dinners. The shakes
of
and Black
proteinbreakfasts
toBeans all containVeggie
the Vertueous 20–25g
8g of protein
Box, –or
200gBowls
Booty sojust
you
and Fibrous and delicious, these beans are a very
(boiled)
will fillGreen
in thedinners.
gaps by(NOTE: adding your overserving
1 cup of lean source of protein. I also find them less
Lean if youpalm-sized
are using plant-based,
proteinprotein
to the sources,
Vertueous Veggie irritating on the gut than lentils and chickpeas.
vegan you will beBox, addingBooty twoBowls and
palm-sized
Lean Green
servings dinners.
to make (NOTE:
up for protein if you are using plant-based,
requirements.)
vegan protein sources, you will be adding two palm-sized
Nourish 77
servings to make up for protein requirements.) Nourish Nourish 59
77
STEAMED VEGGIES WITH GINGER
AND COCONUT RICE
I’m quite obsessed with coconut rice – having an islander mum will turn you into a
coconut lover. While it does raise the fat content of this meal, I personally think the
taste alone makes it worth it. If you need more convincing don’t forget that the fat in
coconuts has been shown to lower cholesterol levels and improve blood pressure.
250g pak choi

a handful of bean sprouts
20g dry-roasted cashew nuts
a portion of cooked protein of your choice
(see page xx) per serving
for the rice for the sauce

100g basmati rice 2 tbsp soy sauce
a pinch of salt 1 tsp honey
235ml water
235ml coconut milk
1 tsp grated ginger
Put the rice in a large pan with the salt, water, coconut milk and ginger. Bring
to the boil then turn down and simmer for 10–12 minutes. Remove from the
heat and give it a stir with a wooden spoon. If it’s still too watery, replace the
lid and allow it to sit for 5–10 minutes.
Once the rice is almost done, bring a pan of water to the boil and place a
metal colander on top. When the water is boiling, check the colander is not
touching the water and add the pak choi to the colander. Cover with a lid and
steam for 4 minutes; you really don’t want to overcook them.
In a small bowl, mix the soy sauce with the honey, stirring vigorously.
Fluff the rice up and divide between 2 bowls, place the pak choi, bean
sprouts and cashews on top and spoon over the sauce. Add your chosen
protein and serve.
The Food Plan 239

PART 2: MEDITATION
INTRODUCTION
Meditation
I’m no psychic, hasbut
saved
I’mmy sanity.that
guessing As anyouover-thinking-people-pleaser
have picked up this book in an myeffort
mind was
to
both relentless and assiduous. In Sydney, all the time I spent in
become healthier, stronger, fitter, leaner or more toned. Great. You’ve chosen thenature gave me
the space
right book,between
or perhapsthoughts
this bookso that
choseI never
you. Ifelt overwhelmed
often by them.
feel that books So asway
find their youinto
can lives
our imagine, moving
just at from
the right a lifestyle
time, that included daily surf sessions and lunch
don’t you?
breaks in national parks, to a big and busy city like London, was a huge cultural and
environmental
My intention behind shockwriting
for me.thisIt actually
book was affected
to startme much moreI want
a revolution. than Iyou
hadtooriginally
get
and naively
healthier, thoughtfitter
stronger, it would. In fact,
and more if I had
toned but,known
morejust how muchI want
importantly, I would
to miss the
kick-start
aocean,
massive I might neverin
revolution have
the moved
way that in you
the first place,your
approach but Ihealth
now thank my lucky
and fitness stars
practices
that
so thatI did,
youbecause
will keepit them
was that
going un-ruffling
forever. of my feathers that actually helped me
understand the true value of daily meditation.
What
has is meditation?
ever really stuck? Are you someone who gets to the gym and doesn’t know what
Meditation
to is a very
do once you’re general
there? term foryou
Or perhaps fairly different
could practices.
run a 10K but canAsking
barelywhat is your
touch
meditation is similar to asking what training is; it really depends on the
toes? Are you diligent about making it to your Monday night yoga class but couldn’t type.
However,
do ultimately
a full chin up? the goal of meditation is to connect you so deeply to the
present moment that you are no longer lost in the relentless and incessant
Ifmovement of the
you answered mind.
yes Byof
to any focusing all your
the above, thenawareness
this book on a single
is for you. activity or point
of focus you can ultimately quieten the noise of those persistent thoughts, creating
‘space’itto
When process
comes potentially
to health, manyoverwhelming thoughts
of us can fall into andof
the trap emotions.
practising the things
Meditation
Vertue is not
Method limited to
combines just
the simply sitting
philosophies still. It can
of various be experienced
training while playing
modalities which help
an instrument, moving through a yoga sequence or performing a
to bring about a sustainable and healthy balance within your body and life.healing movement
like tai chi.
Theall
We prerequisite
want to feelofattractive.
meditation, however,I believe
However, is that the movement
– actually or –activity
I know that theis not
secret to
detrimental to yourself or others. You can experience meditational-like states
achieving long-lasting, sustainable visual results is falling in love with all of the otherwhile
playing football
benefits or sprinting;
that fitness however,
and health can bringthose
too.kinds of activities
Benefits are obviously
such as being quite
able to run up
depleting
an onwithout
escalator the physical system.
gasping for air, doing push ups and pull ups with ease, being
Meditation
training andhas the power
nutritional to quite
practice canliterally transform
make you feel thatyour mind. That may sound a
good.
little vague and abstruse, but scientific studies have shown that a regular meditation
practice
This bookcan change
is going the physiology
to remind ofthe
you of all thereasons
brain bytochanging
take care patterns
of your within the
body, while
brain, ultimately
getting modifying
you stronger, various and
more flexible neurological pathways.
more at peace in mind and body. Of course
A consistent
been wanting,meditation
but not at practice
the cost has beenhealth
of your shownortohappiness.
reduce activity in the ‘me’
centre of the brain as well as its connection to bodily sensation and the fear centres
684 The Vertue

The Vertue Method
Method
INTRODUCTION
suN
I’m nosaLutatioN
psychic, but I’mMeditatioN
guessing that you have picked up this book in an effort to
become healthier,
This is a moving stronger, fitter,
meditation, leaner
commonly or more
known toned.
in yoga Great.
as the SunYou’ve chosen the
Salutations.
right
Recordbook,
the or perhaps
below this
script book
onto chose
your you.explaining
phone, I often feel
thethat books
details find
very theirso
slowly way into
that your
our lives justmatches
movement at the right time,of
the pace don’t you?
a slow breath. Make sure you read everything within
this script, including the breath.
the practice
aRoll
massive revolution
out your mat andincome
the way that you
to stand approach(image
in Tadasana your health and
1). Take fitness
5 deep practices
breaths here
so that
with youeyes
your will closed
keep them goingyour
to enable forever.
mind to focus. Press play on your recording to
begin.
inhale
has ever really stuck?
– Reach Areabove
your arms you someone
your headwho(2).gets to the gym and doesn’t know what
exhale
to do once you’re
– Fold there?
forwards Orbringing
into perhapsyouryouhands
could towards
run a 10K
thebut can(3).
floor barely touch your
inhaleAre
toes? you diligent
– Place about
the hands making
on the shins, it to your
flatten theMonday
back andnight
look yoga class(4).
forwards but couldn’t
hold
do thechin
a full breath
up? – Step into a lunge position (5).
exhale – Step into a push-up position* and lower (6).
inhale
If you answered
– Push intoyes
thetoarms
any of theyour
to lift above, then
chest this
and book
come is afor
into you.bend. Keep your knees,
back
hips and thighs off the floor (7).
exhaleit–comes
When to health,
Press back many of us
into downward can fall
facing doginto the trap
(8). (Stay hereoffor
practising
5 breathsthe things on
– breathe
that we’reyour
already prettysogood
recording at, while
you can avoiding
keep the timingtheof 5things our bodies need. The
breaths.)
inhale –Method
Vertue Bend your combines thelook
knees and philosophies
forwards. of various training modalities which help
exhale
to bring–about
Step toa sustainable andmat
the top of your healthy balance
and fold yourwithin your body
head towards yourand life.
shins (9).
inhale – Lift the body and reach up to the sky (10).
exhale –fit,
Getting for your
Bring mosthands
of us,tois prayer
usuallyatmotivated
the heart by
(11).the aesthetic benefits it can bring.
achieving
Repeat x 5long-lasting,
rounds. sustainable visual results is falling in love with all of the other
Who’s
an it for?without gasping for air, doing push ups and pull ups with ease, being
escalator
stronger, feeling
• Feeling stiff andbad-ass,
tight. primal, capable, wild and, above all, FREE. Yes – a good
training
• Feelingand nutritional practice can make you feel that good.
sluggish.
• Feeling busy in the mind and requiring physical movement to focus upon.
This book
• Great foristhose
goingwho
to remind you ofwhen
feel restless all themeditating.
reasons to take care of your body, while
it will help
*Don’t worryyouifto achieve
you don’t that
haveleaner, fitter, chiselled,
the strength toned, sculpted
for a full push-up; body
drop your youto
knees have
the
been
floor wanting, but not your
before lowering at thechest
cost of your health or happiness.
6
1 2 3 4
5 6
7 8
9 10 11
WU15 BANDED SQUAT
INTRODUCTION
1.I’m no psychic, but I’m guessing that you have picked up this book in an effort to
Start
becomewithhealthier,
your feetstronger,
shoulderfitter,
widthleaner
apart. or more toned. Great. You’ve chosen the
2.
our lives
Using just
your at the right
resistance time,
band, don’t
make you?in it,
a loop
twisting the ends, then bring them together to
form a smaller,behind
My intention doubled circle.
writing this book was to start a revolution. I want you to get
3.
Step into the
a massive circle and
revolution place
in the thethat
way band just
you above your health and fitness practices
approach
the knees.
4.
Are you
Bend yoursomeone who your
knees, push has tried
hips every fitness
back, but aimclass
to out there… once… but nothing
keep yourreally
has ever cheststuck?
lifted.Are you someone who gets to the gym and doesn’t know what
5.
toes? Are
Inhale youcontinue
as you diligent to
about making
lower it toasyour
the hips muchMonday night yoga class but couldn’t
as
dopossible, while
a full chin up? keeping your spine in a neutral
position. Resist the band with your knees.
6.
Exhale and quickly push through the heels to
stand
Whenup, returning
it comes to the many
to health, starting
of position.
us can fall into the trap of practising the things
7.that we’re already pretty good at, while avoiding the things our bodies need. The
Repeat.
Key alignment cues

Getting
Do not let fit,your
for knees
most of us, is
drop usually as
inwardly motivated
you lowerby the aesthetic benefits it can bring.
We all
into thewant
squat. to Keep
feel attractive.
them pushing However, I believe
outwardly (this– actually I know – that the secret to
will teach your glutes to stay active in a squat).
Don’t
benefitslet that
yourfitness
heels lift
andoff the floor
health duringtoo.
can bring anyBenefits such as being able to run up
stage of the squat. Don’t let your lower back
round.
purpose
Squatting is a human movement required not
just for practical things like getting in and out of
chairs, but it also supports our digestive system
by massaging our ascending and descending
it will help
colons. It isyou
alsoto achieve
a great thatbody
lower leaner, fitter, that
exercise chiselled, toned, sculpted body you have
in addition to glute and thighs also works your or happiness.
been wanting, but not at the cost of your health
core (spinal stabilisers). The band around the
knees forces the glutes to switch on.
126
6 TheThe workouts
Vertue Method
WU16 BANDED CRAB WALK
1.1.
From
From that
that squatted
squatted position,
position, begin
begin to
to take
take aa step
step
to
to the
the right,
right, creating
creating extra
extra tension
tension on
on the
the band,
band,
pushing
pushing thethe knees
knees outward.
outward.
2.
2.
Follow
Follow with
with the
the left
left foot,
foot, keeping
keeping the
the hips
hips low
low and
and
the
the knees
knees pushing
pushing outward.
outward.
3.
3.
Repeat
Repeat this
this step
step again,
again, stepping
stepping to
to the
the right
right again,
again,
with the left foot following shortly afterwards.
4.
4.
Repeat
Repeat 55 steps
steps on
on the
the right,
right, then
then swap
swap to
to repeat
repeat
55 steps
steps on
on the
the left.
left. Continue
Continue until
until you’ve
you’ve done
done
10
10 on
on both
both sides.
sides.
Key
Key alignment
alignment cuescues
Do
Do not
not let
let your
your knees
knees drop
drop inwardly
inwardly asas you
you crab
crab
walk.
walk. Keep
Keep them
them pushing
pushing outwardly
outwardly (this
(this will
will teach
teach
your glutes to stay active). Land with the
your glutes to stay active). Land with the heels heels
down
down first
first and
and keep
keep the
the chest
chest lifted;
lifted; avoid
avoid flaring
flaring
through
through thethe ribcage
ribcage but
but maintain
maintain aa strong
strong torso
torso
that
that isn’t
isn’t rounded.
rounded.
purpose
purpose
Another
Another exercise
exercise to
to really
really wake
wake upup your
your glutes,
glutes,
as
as well
well as
as encourage
encourage spinal
spinal stabilisation
stabilisation through
through
weight
weight transfer.
transfer.
here
here We We are
are ready
ready to to traiN!
traiN!
Have
Have you:
you:
Got
Got all
all your
your equipment
equipment laidlaid out?
out?
Got water?
Got water?
Remember:
Remember: If If the
the weight
weight becomes
becomes too
too
much,
much, just
just do
do itit body
body weight!
weight!
The
The workouts
workouts 127
127
A2 ELEVATED HANDS CLOSE GRIP PRESS UP
INTRODUCTION
1.I’m no psychic, but I’m guessing that you have picked up this book in an effort to
Place
becomeyour hands onto
healthier, the box/bench
stronger, or chair
fitter, leaner or more toned. Great. You’ve chosen the
inright
a push-up
book, or perhaps this book chose you. are
position. Make sure your wrists I often feel that books find their way into
stacked just under the shoulders. Spread your
thumbs wide and then bring them together to
touch – this will be the distance of your close grip.
2.
Walk your feet backwards so that your hips can
extend, allowing for correct spinal and pelvic
so that youYou
alignment. willshould
keep them
be ingoing forever.
one long line from
head to feet.
3.
has ever
Take really
a deep stuck?
breath Are you
in, bend someone
at the elbowswhoandgets to the gym and doesn’t know what
to do to
begin once you’re
lower the there? Or perhaps
chest towards you could
the bench. run a 10K but can barely touch your
Keep
toes?
the Are you
elbows diligent
close as youabout
lowermaking
towardsitthe
to your Monday night yoga class but couldn’t
bench.
do a full chin up?
4.
Go as deep as possible into the push up while
If you answered
maintaining yes to
integrity toany
theof the and
spine above, then this book is for you.
pelvis.
5. Press back up to the starting position without

When it
letting comes
your to health,
shoulders risemany
up theofears.
us can fall into the trap of practising the things
Key alignment cues
The elbows should shave the sides of your body as
you rise up and drop into the push up. Do not let
Getting
your upperfit,shoulders
for most of us,over
take is usually motivated by the aesthetic benefits it can bring.
the movement;
Weto
try allkeep
wantthem
to feel attractive. However, I believe – actually I know – that the secret to
relaxed.
Main Muscles Worked
benefitsThe
Triceps. thatclose
fitness
gripand health
press up iscan bring too. Benefits such as being able to run up
a favourite
an escalator
variation for mewithout gasping
because of theforloading
air, doing push ups and pull ups with ease, being
it puts
on the triceps.
stronger, Most
feeling women
bad-ass, don’tcapable,
primal, want large wild and, above all, FREE. Yes – a good
pectorals so this is the variation I emphasise
training and nutritional practice can make you forfeel that good.
my female clients. Men also tend to neglect
their tricep development and work on growing a
massive chest and biceps (there is nothing wrong
getting
with that,youbutstronger,
ladies lovemore flexible
triceps too).and more at peace in mind and body. Of course
130
6 The
The workouts
Vertue Method
A3 STRAIGHT
WU16 BANDEDARM REVERSE
CRAB WALK KETTLE BELL LUNGE
1.1.
Begin
From from a standing
that squatted positionbegin
position, with to
thetake
kettle bell
a step
in
tothe
theleft hand,
right, with your
creating extraright handononthe
tension your hip.
band,
pushing the knees outward.
2.
Take
2. a giant step back with the left leg, into a long
lunge
Followuntil
withyour
the right leg comes
left foot, keeping into
thea hips
90-degree
low and
angle.
the knees pushing outward.
3.
3.
Press
Repeatthrough theagain,
this step heel and returntotothe
stepping a standing
right again,
position.
Reverse
4. these instructions for the left side.
Repeat 5 steps on the right, then swap to repeat
5 steps on the left. Continue until you’ve done
Key alignment cues
10 on both sides.
Keep the spine neutral at all times and avoid
letting your lower belly relax. Keep it lightly
pulled inward. To
Key alignment really activate your glute in this
cues
movement, ensure
Do not let your thatdrop
knees yourinwardly
ankle does notcrab
as you go
beyond the them
walk. Keep toes. Press
pushingthrough the heel
outwardly (thisto
willstand
teach
up out of the lunge.
your glutes to stay active). Land with the heels
down first and keep the chest lifted; avoid flaring
Main Muscles Worked
through the ribcage but maintain a strong torso
This is a knee-dominant movement, so technically
that isn’t rounded.
speaking it really works your quads. However, I
tweak
purposeall my lunges by making them extra-long in
stance
Another soexercise
that my to
hamstrings
really wakeandupglutes have to
your glutes,
fire to get
as well me out of the
as encourage deep
spinal lunge.
stabilisation through
weight transfer.
here We are ready to traiN!

Have you:
Got all your equipment laid out?
Got water?
Remember: If the weight becomes too
much, just do it body weight!
The
The workouts
workouts 131
127
WU16 BANDED
BEGINNERS CRAB
– VM WALK 2
WORKOUT
1. exerCise reps teMpo rest
From that squatted position, begin to take a step
to the right, creating extra tension on the band,
A1 Shoulder Elevated Kettle Bell Hip Thrust 12–15 2110 10s
pushing the knees outward.
2. A2 Elevated Wide Push Up 10–12 3010 10s

FollowA3with the left foot, keeping theRaised
Back Foot hips low and
Lunge 12–15 2010 10s
the knees pushing outward.
A4 Kettle Bell Pullover in Deadbug Position 6–8 5010 30s
3.
Repeat this step again, stepping to thexright
repeat again,
3 sets
B1 L & R Single Leg Eccentric Squat to Chair 12–15 1010 10s
4.
RepeatB25 steps on the right, then swapKickbacks
Banded to repeat 20 1010 30s
5 steps on the left. Continue until you’ve done
10 on both sides. repeat x 3 sets
C1 Alternating Step Up 15 1010 10s

Key alignment cues
C2 Seated Band Abduction 30 1010 10s
Do not let your knees drop inwardly as you crab
walk. Keep them pushing outwardly
repeat (this
x will teach
3 sets
your glutes to stay active). Land with the heels
D1 Lfirst
down Forearm
& Rand keep the chest Sideavoid
lifted; Plankflaring
Hip Raise 10 1010 20s
through the ribcage but maintain a strong torso
E1 Bicycle (Alternating) 30 1010 10s
that isn’t rounded.
E2
purpose Cross Body Mountain Climbers 30 1010 20s
Another exercise to really wake up your glutes,
as well as encourage spinal stabilisation through
weight transfer.
iF you’re GoiNG to the GyM doN’t ForGet to taKe a sCreeN

shot oF this paGe so you CaN do the WorKout.
here We are ready to traiN!

Have you:
Got all your equipment laid out?
Got water?
Remember: If the weight becomes too
much, just do it body weight!
The workouts 127

139
MARKETING &
PUBLICITY CAMPAIGN
We will launch the first holistic approach to health and fitness
by much-sought-after yoga teacher and personal trainer,
Shona Vertue. She promises to uplift both your soul and
your butt. The Vertue Method will appeal to followers of the
healthy eating trend and the time-poor, stressed and fatigued.
• A social media campaign tailored to Shona’s audience of over

52,000 will reveal short videos and beautiful teaser images
inviting her fans ‘behind the scenes’.
• Major serialisation will promote The Vertue Method in the
national press.
• There is enormous brand partner cross-promotion potential for
this marketing campaign. In 2015 Shona created a pre-flight yoga
routine for London Gatwick Airport – still shown on screens across
Gatwick’s South Terminal.
• Shona is an ambassador for New Balance and teaches The
Vertue Method in their flagship store in London.
• We will make the most of Shona’s expertise, running classes
that encourage new fans to appreciate her extensive training
in Strength and Conditioning with world-renowned coaches
including Charles Poliquin and Paul Chek and her method devised
from studies with many internationally acclaimed yoga teachers.
• Blanket press coverage will include features, interviews and
recipe extracts across the media
For press enquiries please contact Rebecca Mundy on

Rebecca.Mundy@Hodder.co.uk or 020 3122 6403
Let Shona Vertue show you how to get
a lean body, strong mind – and a booty that
resembles a peach emoji.
Shona’s unique 28-day reset plan is based on

three key pillars: LIFT, LENGTHEN, NOURISH.
By practising Shona’s unique workouts focused
on weight lifting, resistance training and primal
movements, you’ll lose fat, become stronger and
more flexible and define your shape.
Shona believes that health and happiness go

hand in hand; The Vertue Method empowers
you to love your body from the inside out, be
motivated by what it can achieve and be rewarded
not only by a better physical appearance, but by
an energised quality of life.
WELCOME TO THE VERTUE METHOD.
1 ST JUNE 2016
9781473653344 • TRADE PAPERBACK • £16.99

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My journey into fitness began at the age

I became a certified personal trainer and yoga

I see my mission in life as broadcasting the message,

@ShonaVertue • www.shonavertue.com • #VertueMethod

6 The Vertue Method

6 The Vertue Method

6 The Vertue Method

650 The Vertue

Secondly, you’ll be doing resistance-based training four times a week, as well as

COMMON PROTEIN SOURCES

250g pak choi

for the rice for the sauce

The Food Plan 239

684 The Vertue

Key alignment cues

5. Press back up to the starting position without

here We are ready to traiN!

2. A2 Elevated Wide Push Up 10–12 3010 10s

C1 Alternating Step Up 15 1010 10s

iF you’re GoiNG to the GyM doN’t ForGet to taKe a sCreeN

here We are ready to traiN!

The workouts 127

• A social media campaign tailored to Shona’s audience of over

For press enquiries please contact Rebecca Mundy on

Shona’s unique 28-day reset plan is based on

Shona believes that health and happiness go

WELCOME TO THE VERTUE METHOD.

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